On Track CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
4 Rounds
10 KB Swings
5 Air Squats
10 Walking Lunges
5 PVC OH Squats
Weightlifting
Back Squat (Build to a heavy single or 1RM)
Deadlift (Build to a heavy 5-rep)
Metcon (Time)
5 Rounds for Time
12 Back Rack Reverse Lunges
9 Back Squats
6 Overhead Squats
– 155/105
You CAN take the bar from the rack 🙂
Post-WOD
Metcon (No Measure)
5 Rounds
5-rep Banded Pull Apart series
6 Turkish Get Ups